The old adage that ‘time flies,’ seems to get more and more appropriate as we get older. Sometimes I get to the end of the day and wonder how I jammed it all in, and even worse - realize that I didn’t even get to half the things I intended too. I always wonder what I could have done differently to get more accomplished? While this can apply to so many activities, frequently its things like our workouts that tend to get pushed to the back burner. It’s hard to find a half hour, let alone more time, to get in a workout some days, and then if you need to shower…forget about it! So our goal with Quick Fix Friday is to help you make the time for workouts and healthy eating so you can get on with your day. We’re not saying you won’t ever have to put in a solid workout to see results, but just 5 minutes can rev your metabolism, tone your body, boost your endorphins, and give you energy during your day. The following routine is just 2 exercises (squats and triceps dips) that you will do back to back 3 times to tone your lower and upper body (always keep your core tight for an added bonus), and the quick pace will get your heart rate up! It’ll take less than 5 minutes and can be done at work, while you’re making dinner, or even during a TV show! Ready? Set? Go…Chair Squats: Stand 3-4 inches in front of a sturdy chair with feet shoulder distance apart and arms at your sides. Lower your hips towards the chair (don’t sit down!), the goal is to get your thighs and calves as close to a 90 degree angle as you can while keeping your weight in your heels and your knees behind your toes. As you lower your hips lift your arms out in front of you. Return to standing and repeat for a total of 15 repetitions.Triceps Dips: Put the heels of your hands on the edge of your sturdy chair with your fingers facing toward your body and walk your feet out so your thighs and calves make that 90 degree angle. With control, lower your body by bending at the elbow. Push your way up to start using your triceps (back of your arm) to do the work. The goal is to keep your hips still and let your arms do the work. Complete a total of 15 repetitions. Do 3 sets alternating Chair Squats and Triceps Dips

Great exercises, but I was wondering if the triceps movement may be difficult with those with shoulder issues.

Reply

Angela Popernack

12/20/2013 04:12:21 am

Hi Merida! Thanks for the comment, excellent question! The triceps dips would most likely not be good for someone who had a shoulder issue. A substitute exercise that doesn't use any equipment is a triceps push-up on the wall. Stand arms length from the wall with palms on the wall shoulder width apart. Slowly lean body towards wall keeping elbows in towards your body. Exhale as you push back using your arms to do the work! Hope this helps, let us know if you try it!